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Components
Back Squat
Bench Press
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Strength Season Week 9 - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
53 (27/26)
Workout
Strength Season Week 9
Warm-up
6 minutes timecap:
5 Double Push-up Inchworms
15 Air Squats
10 High Five Squats
15 GHD Hip Extensions
REMAINDER OF TIME: 'KB on Knee' Ankle Mobility
Strength
Back Squat (5 x 5 @ 90% of 5RM)
5RM as established last week.
20 minutes
Bench Press (5 x 5 @ 90% of 5RM)
Bench Press
5RM as established last week
18 minutes
Metcon
Metcon (Calories)
6 Rounds of:
0:10 - Max Calorie Assault Bike
0:20 - 6 Air Squats as your Rest
If you miss any air squats, deduct the amount from your calorie total
Mobility
Metcon (No Measure)
2:00 Foam Roll Quads
1:00 Foam Roll T-Spine
1:00 Doorway Pec Stretch (per side)
1:00 Pigeon Stretch (per side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 16, 2019
Male Clients
1
Scott
Kellner
6am CrossFit
5 x 5 @ 328 lbs
Plus a bonus 5 at 323 because I forgot how to do math
2
Connor
Miller 🍟 🍔
6pm CrossFit
5 x 5 @ 310 lbs
3
Adam
Gelfand
12pm CrossFit
5 x 5 @ 305 lbs
3
Nate
Cobb
12pm CrossFit
5 x 5 @ 305 lbs
4
AJ!
Isabelo
6am CrossFit
5 x 5 @ 280 lbs
5
Jake
White
6am CrossFit
5 x 5 @ 275 lbs
6
Tyler
Eickmann
8am CrossFit
5 x 5 @ 265 lbs
7
Ken
Nelson
4pm CrossFit
5 x 5 @ 261 lbs
8
Brian
Kalmenson
6am CrossFit
5 x 5 @ 260 lbs
8
Mike
Tighe
4pm CrossFit
5 x 5 @ 260 lbs
9
Aldair
Rodriguez
7pm CrossFit
5 x 5 @ 245 lbs
9
Brad
Damon
6am CrossFit
5 x 5 @ 245 lbs
9
Jim
Pinkerton
6am CrossFit
5 x 5 @ 245 lbs
10
Brandon
Thorsten
4pm CrossFit
5 x 5 @ 235 lbs
11
Lenny
T
6pm CrossFit
5 x 5 @ 230 lbs
12
Bill
Curci
4pm CrossFit
5 x 5 @ 220 lbs
12
Eric
Otero
5pm CrossFit
5 x 5 @ 220 lbs
12
Jaimeson
Pollen
5pm CrossFit
5 x 5 @ 220 lbs
13
Private
5pm CrossFit
5 x 5 @ 210 lbs
14
Ryan
Figuerado
4pm CrossFit
5 x 5 @ 205 lbs
15
Ryan
Keith
12pm CrossFit
5 x 5 @ 185 lbs
70%
16
Mel
Nutter
7pm CrossFit
5 x 5 @ 175 lbs
17
Ahmed
Dahir
8am CrossFit
5 x 5 @ 165 lbs
18
Kevin
Henderson
12pm CrossFit
5 x 5 @ 155 lbs
19
Ryan
Holcombe
6pm CrossFit
5 x 5 @ 135 lbs
20
Pinpin
Anson
4pm CrossFit
5 x 5 @ 115 lbs
21
Olivier
Derei
7pm CrossFit
4 x 5 @ 285 lbs
only got 3 reps on the 5th set, didnt take enough rest
Female Clients
1
Lindsey
Hempy
6am CrossFit
5 x 5 @ 185 lbs
2
Camille
Chamberlen
12pm CrossFit
5 x 5 @ 175 lbs
2
Heather
Spears
5pm CrossFit
5 x 5 @ 175 lbs
3
Kym
Janke
8am CrossFit
5 x 5 @ 160 lbs
4
April
Hernandez
8am CrossFit
5 x 5 @ 155 lbs
4
kasey
stark
5pm CrossFit
5 x 5 @ 155 lbs
5
Alissa
Cobb
6am CrossFit
5 x 5 @ 153 lbs
6
Gretchen
Otero
5pm CrossFit
5 x 5 @ 150 lbs
6
Janny
Zaa
6pm CrossFit
5 x 5 @ 150 lbs
7
Donica
Ryder ⛵️
6am CrossFit
5 x 5 @ 148 lbs
8
Kelly
Hill
6am CrossFit
5 x 5 @ 135 lbs
8
Maria
Mercado
6pm CrossFit
5 x 5 @ 135 lbs
9
Cheryl
DeGrasse
7pm CrossFit
5 x 5 @ 125 lbs
9
Jaclyn
Morbitzer
8am CrossFit
5 x 5 @ 125 lbs
hip and sick
10
Wendy
Escalante
7pm CrossFit
5 x 5 @ 120 lbs
11
Kaitlin
Woods
6pm CrossFit
5 x 5 @ 115 lbs
90 % of friday 130 lbs
11
Tammy
Nguyen
6am CrossFit
5 x 5 @ 115 lbs
12
Esmeralda
Bernal
7pm CrossFit
5 x 5 @ 110 lbs
13
Thuong
Ton
6am CrossFit
5 x 5 @ 95 lbs
14
Beth
Gray
6pm CrossFit
5 x 5 @ 90 lbs
light due to extended break
15
Laura
Vielmo
12pm CrossFit
5 x 5 @ 80 lbs
16
Yaili
Dominguez ...
7pm CrossFit
5 x 5 @ 60 lbs
17
Michelle
Robidas
6am CrossFit
4 x 5 @ 135 lbs
17
Becca
Chang
6pm CrossFit
3 x 5 @ 135 lbs
17
Patricia
Brown
6pm CrossFit
2 x 5 @ 185 lbs
17
Lisa
Gift
5pm CrossFit
1 x 1 @ 235 lbs
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